USPOREDBA UČINAKA DVAJU PROGRAMA TRENINGA S OTPOROM NA MIŠIĆNU IZDRŽLJIVOST

master's thesis

• Title (english): COMPARISON OF THE EFFICIENCY OF TWO WEIGHT TRAINING PROGRAMS ON MUSCLE ENDURANCE
• Author: Juraj Šarić
• Mentor: Pavle Mikulić (mentor)
• Committee member: Luka Milanović (predsjednik povjerenstva)
• Committee member: Daniel Bok (član povjerenstva)
• Committee member: Pavle Mikulić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; Zagreb
• Defense date and country: 2019-09-26, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology

Abstract

Uz intenzitet, ekstenzitet, vrijeme oporavka, broj serija, broj ponavljanja, učestalost treninga jedna je od varijabli kojom se može optimizirati trenažni proces. Stoga je cilj ovog rada bio usporediti 2 treninga s otporom različite učestalosti i njihov utjecaj na mišićnu izdržljivost. Program treninga bio je usmjeren na razvoj mišićne hipertrofije te se provodio u trajanju od 6 mjeseci na mladim (18-32 godine), zdravim i tjelesno aktivnim muškarcima. Trenažni volumen u obje grupe ostao je izjednačen. Da bi ispitanici zadovoljili kriterij studije trebali su barem 6 mjeseci biti u redovitom tjelovježbenom procesu. Ispitanici (27 muškaraca) su bili randomizirani u 2 skupine. Jednu koja je vježbala 6 puta tjedno (6x, n=13) i drugu koja je vježbala 3 puta tjedno (3x, n=14). Mjerenje mišićne izdržljivosti se provelo na vježbama stražnjeg čučnja i potiska s ravne klupice. Intenzitet kojim su se izvodile obije vježbe prilikom testiranja bio je 60% 1RM-a. Vježbe su se izvodile do mišićnog otkaza nakon čega se bilježio broj ponavljanja. Analizom 2x2 ANOVA za ponovljena mjerenja utvrđeno je da nema razlike u veličini promjene između grupa, od inicijalnog do finalnog mjerenja, u rezultatima za promatrane testove mišićne izdržljivosti. Veličina učinka (Cohen-ov d) izračunata je za promjene između prvoga i drugoga mjerenja u testovima mišićne izdržljivosti. Skupina koja je trenirala 3x tjedno imala je veličinu učinka od 0.31 u testu potiska s ravne klupe (p = 0.352), dok je u testu stražnjeg čučnja imala veličinu učinka 0.45 (p = 0.102). Za skupinu koja je trenirala 6x tjedno veličina učinka iznosila je -0.13 za test potiska s ravne klupe (p = 0.697) te za test stražnjega čučnja -0.02 (p = 0.947). Zaključno možemo reći kako učestalost treninga nije presudna varijabla za optimizaciju trenažnog programa koji će doprinijeti razvoju mišićne izdržljivosti.

Abstract (english)

With intensity, duration, recovery time, number of series, number of repetitions, training frequency is one of the variables that can optimize the training process. The aim of this thesis is comparative analysis of 2 resistance trainings with different frequencies and its effect on muscular endurance. The proposed training program was designed with the main goal of muscular hypertrophy development and is intended to last for 6 months. It was carried out on a group of young (18-32 years), healthy, and physically active men. All subjects have been actively trained for at least 6 months prior to this study. Training volume in both groups remained unchanged. Subjects (27 of them) were randomized in 2 groups. One group exercised for 6 times a week (6x) and other group exercised 3 times a week (3x). Measurement of muscular endurance were performed for two exercises, namely back squat and bench press. Training intensity was 60% of subjects 1RM. Exercises were performed until muscular failure, after which the number of repetitions was recorded. Statistical analysis was performed, on collected data, using 2x2 ANOVA for repeated measurement. No statistically significant difference, of muscle endurance, was detected between two groups. The effect size (Cohen’s d) was calculated between initial and final measurement. The group which trained 3x a week had an effect size of 0.31 for bench press (p = 0.352), and 0.45 for back squat (p = 0.102). For a group that trained 6x a week, the effect size value was -0.13 for the bench press (p = 0.697), and -0.02 for the back squat (p = 0.947). This thesis shows that training frequency isn’t a crucial variable for optimizing training program aiming at development of muscular endurance.

• Keywords: trenažna učestalost; mišićna izdržljivost; intenzitet treninga; volumen treninga; čučanj; potisak s ravne klupe; mišićna izdržljivost
• Keywords (english): training frequency; muscle endurance; training intensity; training volume; squat; bench press
• Language: croatian
• URN:NBN: urn:nbn:hr:117:497463
• Study programme: Title: Integrated undergraduate and graduate university study of kinesiology; Study programme type: university; Study level: integrated undergraduate and graduate; Academic / professional title: magistar / magistra kineziologije (magistar / magistra kineziologije)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Open access
• Created on: 2019-10-02 11:56:00